Taking a Break: Urge Surfing
In recovery, cravings and urges can feel like crashing waves — powerful, overwhelming, and impossible to escape. But like every wave, they always rise, crest, and fall. Urge surfing is the practice of riding those waves instead of fighting against them or getting pulled under. It’s a way of taking a break, slowing down, and giving yourself permission to let the urge pass on its own.
How it works:
Notice the urge. When you feel a craving, pause and name it. “This is an urge. It’s rising.” This helps separate you from the feeling.
Tune into your body. Pay attention to where you feel the urge — tightness in your chest, restlessness in your hands, heat in your face, or tension in your stomach. Observe the sensations without judgment.
Ride the wave. Imagine the urge as a wave in the ocean. As you breathe, picture yourself floating on top of it. Notice how the sensations rise in intensity, then begin to level out, and eventually soften.
Stay present with your breath. Use slow, steady breathing to keep yourself grounded. Remind yourself: This will not last forever.
Let the wave pass. Like every wave, the urge will peak and then fade. By staying with it instead of reacting, you strengthen your ability to move through urges without giving in.
Every time you practice urge surfing, you teach your brain and body that you can tolerate discomfort and that urges are temporary. Over time, the waves feel less overwhelming, and you grow more confident in your ability to ride them out.
Journaling Prompts: Urge Surfing
What do my urges usually feel like in my body, and where do I notice them first?
How long do my urges typically last, and how does it feel when they finally pass?
What has helped me “ride the wave” in the past instead of reacting to it?
What message or mantra can I remind myself of when an urge feels overwhelming?
How might I celebrate or honor myself after successfully surfing an urge?
Closing Affirmation
“Urges are like waves — they rise and fall. I remain steady, patient, and strong enough to ride them through.”
